Why Runners Shouldn’t 'Just' Run

That 30-minute jog isn't the only thing you need to help you perform at peak levels. Hitting the weights or pumping out lunges might be just what you need to run faster, reports a new study from the Journal of Strength and Conditioning Research.

In the study, 34 recreational runners were split into two strength-training groups. After familiarizing the runners with specific workouts, one group was assigned an eight-week body-weight routine that included moves including squats, pushups, lunges, planks, and step-ups. The other group focused on heavy weight-lifting and jump training—doing moves like squats and leg press for maximal strength and box jumps and vertical leaps for explosive power. (The runners maintained their usual training regimen—about three runs per week while doing two days of strength training.)

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Not surprisingly, the runners got stronger—improving their leg press by 6 percent and their vertical leap by 9 to 11 percent. But more eye opening was the upgrade to their running, with both groups seeing a 15- to 20-second per mile uptick in their maximum sustainable pace in a treadmill test. In simplest terms, they could run harder for longer.

While runners usually think weights and plyometric training are the domain of football and basketball players—big, strong athletes who need massive and powerful muscles to get the job done—coaches and sports scientists are taking more interest in the value of this kind of training, even in recreational runners.

"The benefit of weights and plyometric exercises are that they are generally more specific to the way we use our muscles during running," says Jeff Gaudette, a former professional runner and head coach at RunnersConnect.net. Body-weight and circuit exercises, on the other hand, can serve as a great foundation for beginning runners looking to try out strength training, he adds.

If you're looking to go harder for your next big race, mixing in body-weight training or traditional strength training for eight to 12 weeks beforehand might be your secret to getting faster. Add one or two sessions per week, and be sure to hit on running-specific moves like body-weight squats, lunges, calf raises, and step-ups, says Gaudette.

If you're really ambitious, do weighted squats, leg presses, box jumps, and vertical leaps for maximal and explosive strength. These don't just improve top speed—they improve your ability to efficiently recruit muscle fibers, which has a direct impact on how fast you can cover a given distance. (For more tips on becoming a stronger runner, check out the Runner's World Big Book of Running for Beginners.)

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John Davis is a writer, high school coach, and head of running research at RunnersConnect.net.

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